Combine chili powder and 1/4 teaspoon salt. Rub tuna with chili powder mixture; coat with cooking spray. Place a large nonstick skillet over medium-high heat until hot; add tuna. Cook 3 minutes on each side or until desired degree of doneness. Serve with sour cream mixture.

Now, I prefer my tuna medium-well, with only a touch of pink (unless I'm eating sushi, of course). So I cooked mine for about 5 minutes a side. It was super easy, super delicious, Mark loved it, and it fits into my "protein and veggie" way of eating. I served it with some oven roasted broccoli and a tomato and avocado salad.

Thursday, January 30, 2014

My last post introduced my One Little Word for 2014, "fitness", and why I chose that word. So far, I've had a great month living my word and getting my priorities front and center. I want to share now a bit more about how I'm doing this - how I'm going to get fit in all aspects of my life this year.

Reflecting on fitness, I find that I am already fit in many ways - maybe things aren't as bad they seem! Mark and I are financially fit...we have well defined and executed retirement/savings plans, no debt other than a mortgage, and a five year plan to pay off that mortgage. Honestly, this makes being able to focus on the other aspects of fitness so much easier. My emotional and social fitness are also strong, and I credit my relationship with Mark for that. I love it that he "gets" me and knows when to be supportive or encouraging or give me a reality check. And he knows when I most likely just need a snack. I also have a great core group of friends, and I know that my family is available whenever I need them. I think this makes a great foundation, but I'm looking to build up from here.

So, what do I intend to do to have more fitness this year? Because it won't just happen. Well, I intend to choose things that make me fit. It's all about choices. We all have them, and we all have to live with them.

I am going to place a renewed focus on expanding my knowledge base as a nurse practitioner. I kind of let this go after graduation - I was so burned out from school! And while I constantly am learning something new, I want to read more, study more, get more mentally fit.

To improve my emotional fitness, I intend to exercise more patience, be more compassionate, share more of myself and let others feel more comfortable sharing with me.

I intend to be more socially fit by getting out there more...take advantage of the vibrant downtown life were we are lucky to live - concerts, plays, sporting events... yes, please!

I intend to nurture my spiritual fitness by engaging in things that inspire me, move me and bring me peace. To me, this means getting outside and experiencing nature, or listening to music - it's always amazed me how music has a way of lifting me up.

To enhance my financial fitness, I intend to continue tracking all expenses. If you are not doing this, stop reading, set up an Excel spreadsheet, and start doing this. Now. Seriously. I will continue contributing to retirement and savings plans - automatic deductions, people.

And last but not least, I intend to totally ramp up my physical fitness. I have started the year off right by eating well (protein and veggies), but will occasionally splurge, because chocolate is good for both spiritual and mental fitness! I intend to add more varied exercise, including cardio, strength and flexibility. I tend to just do cardio, but that is not optimal. I am signed up for a few events, including a triathlon, so I've got goals to work toward, which I find very motivating.

So there will be more of some things, less of others on my journey to fitness.

Less

More

Internet

Creating

Junk
food (sugar!)

Veggies!

Stalling

Doing

Fat

Muscle

Going
through the motions

Experiencing

Wallflower

Social
Butterfly

Inside

Outside

Eating

Nourishing

And away we go! I'm looking forward to adding more fitness to my life! Hope your 2014 is off to a great start!

Sunday, January 19, 2014

One Little Word (TM) is a tradition of choosing one word that you focus on, meditate on, embrace and welcome into your life during the year. The concept, created by Ali Edwards, allows you to reflect on your chosen word throughout the year and let it help you remain true to what you want to accomplish or change. In the past, I have chosen the word "bicycle", "best"; "refine", and "GTD -Getting Things Done". Each year, having a word that is held close to mind and heart has helped me reach some goals that I may not have otherwise attained. This year, I'm taking it to a new level! I've signed up for Ali's workshop, in which she helps guide the students through the process of keeping our words front and center in our lives. So far, it's been a great class, and I've enjoyed reading how others are choosing and using their words. This blog post encompasses some, not all, of the first assignment. It's long enough as it is. Really.

For 2014, I wanted a word that could be applied to many aspects of living. So the word I have chosen is "FITNESS". I am looking at the broad definition of this word as it applies to overall health - not just physical health, but mental, emotional, social, spiritual and financial fitness. I believe it's through a balance of these that we can strive for optimal health. I thought about choosing the word "balance", but I like the empowering feeling and strong imagery I get with the word "fitness".

Some thoughts on fitness:

Fitness defined:

The general condition of the body or mind with reference to
soundness and vigor; good health; soundness of body or mind; freedom from
disease or ailment.

“To be fit, truly fit, you
must strive for balance within these [mental, spiritual, emotional, social, financial, physical fitness]. Too much, or too little of any one,
or of several combinations of these aspects will leave you miserable and
wanting. In other words, chasing perfection in physical fitness (or any
of the other aspects of health) generally takes from other aspects. This
leaves you unhealthy over-all. Some of the least healthy people we know
have perfect six-packs and incredible work capacity. Yet, their work
lives, home lives, and spiritual lives suffer greatly. By the same
regard, one who does not have adequate physical fitness cannot be truly fit
either.” - GPP Fitness

I Chose This Word Because…

I find that I have settled into a
routine that in some respects is not very satisfying or rewarding overall. Many things are solid…my relationship with my husband, my financial health, many aspects of
my job, my home is comfortable and inviting, my friends are rock stars. But
there are things that need more attention. Like my creative outlets, my
continuing education for my work, my physical fitness and diet. Not one
specific thing is totally in the toilet. I read an occasional journal article; I can run 6 miles. But I think I can do better. I know I can. I wanted a word
that would apply to all aspects of health. And I found it! Fitness. Soundness
of body and mind. Optimal health. I
love it! It’s almost as if this word is giving me permission to take care of
myself. I can give myself permission to spend time creating. It’s okay to take
time to get outside and play. It's also okay to study or read a journal on a weekend or when I'm "supposed" to be relaxing. And exercising and eating well are clearly the right thing to do.

What Does Fitness Look Like?

Mental: Being sharp, focused, self-confident and affirming

Emotional: Being patient, appreciative, caring, trusting; sharing

Social: Listening, communicating, accepting, being trustworthy, involved; having a comfortable home that is welcoming and inviting; building solid friendships and family relationships; being involved in organizations (charities, etc).

Spiritual: Embracing what I find meaningful and inspiring, and things that bring me peace and joy - nature, music, creativity.